For optimal health, a diet should include hearty helpings of both. Brown rice is a nutritious whole grain, and enriched white rice also has a lot to offer. U.S.-grown white rice contains niacin, thiamin and iron and is fortified with folic acid, which can help everyone–from babies to boomers–protect their health.

Folic acid helps prevent birth defects and may reduce the risk of heart disease, certain cancers and Alzheimer’s disease.

Since most people don’t consume enough of this important B vitamin, adding a few servings of rice can help. Just 1 cup of cooked enriched rice delivers over 80 of the daily recommended 400 micrograms.

Low in calories and fat-free, enriched white rice is also economical. It costs only 10 cents per half-cup cooked serving, with a pound of uncooked rice making more than 2 pounds of cooked rice.

To stretch the food dollar and make hamburgers, meat loaf or meatballs more nutritious and affordable, replace a quarter of the meat with cooked white rice.

Here’s a tasty recipe for Rice Tabbouleh. For more rice recipes and information, visit www.usarice.com. For information on folic acid, visit www.folicacidinfo.org.

Rice Tabbouleh

Yield: Makes 6 servings

3 cups cooked enriched white rice
1 cup chopped, Italian flat-leaf parsley
¾ cup chopped cucumber
¾ cup chopped tomato
¼ cup minced mint leaves
¼ cup olive oil
¼ cup lemon juice
1 teaspoon salt
1 teaspoon ground black pepper

In a large bowl, combine rice, parsley, cucumber, tomato, mint, olive oil, lemon juice, salt and pepper. Toss well.

Nutrition Facts: 190 Calories, 10g total fat, 400mg sodium, 24g total carbohydrate, 1g dietary fiber, 3g protein

One inexpensive way to add a healthy dose of folic acid to your diet is to serve enriched white rice.

More good news is that it may be easier than you think to make healthy changes to your diet without sacrificing your favorite foods and drinks. For instance, try these calorie-cutting tips:

• Substitute steamed veggies for heavy sides like mashed potatoes or creamed spinach.

• Choose brown rice instead of white.

• When eating out, simply ask your server to hold the cheese on your sandwich to save up to 130 calories.

• Forgoing the bun on a burger will save even more.

• At the office, reduce your calorie load by making your own snacks instead of hitting vending machines or office candy jars. You can create your own trail mix out of a handful of peanuts, almonds, walnuts and raisins and you instantly have a filling, low-cal snack that’s packed with protein and fiber. Or try a cup of blueberries for a tasty snack packed with antioxidants and a mere 56 calories.

• Happy hour can be another major calorie-consuming culprit. When grabbing drinks with friends, opt for a lower-calorie beer such as MGD 64, which, as its name suggests, has just 64 calories. Unlike other beers and cocktails that are loaded with calories, it lets you enjoy your time out while saving the extra 250 calories you would have downed from, say, a daiquiri.

By making small changes to your diet, you can successfully cut calories all year long without really giving up things you love.